Therapeutic Exercises Using Foam Rollers

Foam rollers are an inexpensive exercise tool that may be used by individuals of any skill level. A foam roller is exactly what it sounds like - a roll of foam. The foam is a flexible and unstable surface, which is ideal for safely training muscles in difficult areas such as the back or the core.

Foam rollers are sold in varying lengths, or you may cut your own. Half rollers are also available for balancing exercises. To determine the length of roller you need, measure from the top of the head to the base of the spine.

The roller should be at least this long. Once you’ve obtained your roller, you can begin training.
Foam roller benefits are countless and it can help you with body posture, lower core and upper core muscles and re-align the body.

Lower Core Exercises

Training your core muscles will trim your stomach and improve your balance and posture. Injured people or those who have not exercised in a while may find that the added support of a foam roller makes exercising easier while still improving muscle tone and strength.

The knee lift is one of the easiest ways to train core muscles. To do a knee lift…

Simply lie facing up with the roller positioned vertically under your spine.

Use a pillow to support your neck.

Bend your knees and place both feet on the floor.

Keep your arms relaxed on the floor at your sides, then lift your right foot of the ground while keeping the knee bent.

Hold the position for 2 seconds, then gently lower the foot back down.

Repeat on the other side.

Do 5 to 10 reps per leg.

Upper Core Exercises

Upper core exercises help build strength and improve balance. The exercises are designed to help reconnect the brain to muscles in the core to allow for greater coordination and smoother movements.

To begin, lie on your back with the roller positioned vertically under your spine.

Bend your knees and put your feet flat on the floor.

Relax your arms by your sides.

Lift your right arm off of the floor and move it over your head on until your bicep is next to your ear.

Hold it there for 2 seconds, then bring it back down to the floor and repeat with the left arm.

While doing this movement, flex your abs and glutes to maintain balances on the roller.

Standing Exercises

Standing exercises are a great way to improve balance and re-align the body. Standing exercises require the use of 2 rollers, or a roller and a nearby object such as a chair that can be used for balancing.

To begin, stand on the foam roller with feet spread apart to about hip distance.

Place a foam roller standing up within reach.

Place one hand on the upright roller to help you get on to the cut roller, then extend both arms out, away from the body.

Once you have found your balance, place your hands on your hips and stabilize yourself.

Hold the standing position as long as possible without arching or rounding your back.

Work up to 1 minute.

Foam roller exercises are an easy and inexpensive way to train your muscles and get in shape. The therapeutic exercises work to re-align your body and train your muscles to work harder and more efficiently.